Today's Chest Expander Workout

Overhand Vertical Pullapart - 1 set - 3 springs - Easily did 12+ reps

Overhand Vertical Pullapart (backdown set with one less spring) - 1 set - 2 springs - Did almost 20 reps

Underhand Vertical Pullapart - 2 sets - 3 springs

Horizontal Pullapart - 1 set, followed by mechanial drop set of Underhand Vertical Pullapart - 2 springs

Horizontal Pullapart (1 spring less, no following drop set) - 1 set - Damn, forgot again to do this one.

Back Press - 2 sets - 4 springs

Sideway (Tricep) Extension - 1 set - 3 springs

Sideway (Tricep) Extension (backdown set with one less spring) - 1 set - 2 springs

Overhead Tricep Extension - 1 set - 2 springs

Reverse Curl - 2 sets - 2 springs - Easily did 12+ reps both sets

Bicep Curl - 1 set - 2 springs

Bicep Curl (1 spring less) - 1 set - 1 spring

Deltoid Raise (scapular plane/Y raise) - 2 sets - 1 spring - Easily did 12+ reps both sets

I reversed the order of the Bicep Curl and Reverse Curl. Due to the current condition of my forearms/elbows it is unlikely I'll be able to practice the Bicep Curl for muscle and strength gains during this current training block. The best I can do is train the regular curl as an overspeed eccentric exercise - as fast as possible, and as many reps as possible, with a resistance level low enough to allow pain-free high reps. Upon further reflection, I'll move the Bicep Curl all the way to the end of the workout, working with only 1 spring, and aim for 50 reps per set before moving up to 2 springs.

Pushing to failure on both sets of Overhand Vertical Pullapart affected performance on the other pullapart exercises but not as much as I thought. I felt my delts got a good amount of work, but I still had enough energy to do both sets of Delt Raise easily.

I'm realizing that chest expander exercises need to be done as explosively as possible. This should emphasize the Type 2 muscle fibers. Louis Simmons and the Westside Barbell folks believed overspeed eccentrics would caused tendons to grow and become more resilient to injury, but there doesn't seem to be any recent research that backs this up. Recent research does back up the notion of slow eccentrics for recovery from tendonopathy. OTOH again, Simmons stated that Westside experimented with slow eccentrics vs. overspeed eccentrics and found overspeed eccentrics superior for their strength and hypertrophy goals. So, I'll just try the overspeed approach for at least a month and see how my aching forearms/elbows feel then.